Quotation of the Week

"You have NO idea how hard my legs are working right now!" - Josephine Fallah, a Deliberate Movement client.



In the midst of a particularly difficult leg circuit, while I threw out a vigorous storm of commands and encouragements... my charismatic client, Josephine, blurted out today's quote. It was so amusing and raw and desparate. I loved it!

I mean, as a trainer, I hear all sorts of fun comments, complaints, excuses, and threats. This one was just precious, though.

And it makes you think...

Wouldn't it be super cool to be able to experience the sensations that other people experience?

Now, I'm not going so far as to say that I'd like to jump into the body of one of the characters from the torture movie "Hostel" (shudder)... and I'm not trying to feed the imagination of those whose minds are constantly in the gutter (you know who you are)...

I'm just going back to that age-old discussion of pain tolerance. "They" say that women have greater pain tolerance than men. And some people are simply self-proclaimed wussies when it comes to pain. And it all simply revolves around individual perception. There really is no good way to quantify the amount of pain that's taking place inside any one person.

But, wouldn't it be interesting to acutally feel the sensations of someone else during their exercise routine - to see if YOU think it's as difficult and painful as they say??

I know, it's kind of a "Deep Thoughts, by Jack Handey" post today. But I was feeling silly :)

Stop the Insanity!

I bet you've heard this one before...


What's the definition of insanity?

It's doing the same thing over and over again, yet expecting different results.


I think the people who participate in this particular pet peeve kinda have to be a bit insane, don't you agree?

Take a look to see what I'm talking about...

My experience at the Nike store

Last week, I spent two days discussing athletic shoes.

Are you lifting in the right shoes?
Shoes might be the enemy?!

Ironically, I've been in desperate need to purchase some new workout kicks.
So, over the past weekend, I took my new-found knowledge about athletic shoes, along with the recommendations of colleagues and respected websites...

And I bought a pair of Nike Free shoes!

The Nike Free style of shoes is supposed to simulate being barefoot.

And since my feet are strong (from doing gymnastics in bare feet for 15 years... and from performing Krav Maga and Muay Thai Kickboxing classes in bare feet up to 5 days/week currently) - I have decided to experiment with these "barefoot" shoes.

I WILL be purchasing another pair of athletic shoes in the near future (my fav crosstrainers by Asics) simply because I wear gym shoes all day, every day. And because I want to save my new Nike Frees for working out... not just 'working' in the gym.

So, I'll keep you posted on my experience with my yummy, new, bubble-gum pink shoes :)

***************************************************
Now, let me tell you the story from when I purchased my new shoes...

I typically like to buy my gym shoes from the local specialty store. You know, the type of store where the clerks have an education in biomechanics, as well as an understanding of what shoe will work best for your foot and your walking style/function.

But since my favorite Long Beach "running shoe" store, Runners High, was not carrying my Frees, I had to make the trek to the Nike Store.

And that's where I had the experience that I always try to avoid.
While trying on all styles of the Nike Free, a female salesclerk saunters by, enthusiastically saying, "Oh, those shoes you have on are so cute!! And so are the other ones that you're about to try on!"

Oh brother.

Can't a girl just get some shoes based on function and performance??

I bet the woman didn't even know why people might want to buy those specific type of Nike shoes. She likely doesn't know what to recommend when someone has a question about athletic shoe function! That's no help to people like me...

But I just laughed off her "salesy", naive comment - and reflected on my appreciation for the educated, helpful salespeople at Runners High, and all those other shoe-savvy stores like it. Thank goodness for them.

Pushing to the absolute limit

You exercise.

You want to improve at exercise.

So, hopefully (if you've been following my advice), you approach your workouts with intensity and attempt to push yourself to your limit. As often as you can.

But do you really reach your limit?

Not the limit your brain has set for you...

Not the point where you think, "oh crap, it hurts so bad - I don't think I can do any more!'"

But pushing past what your mind perceives as 'safe'... shutting off those signals that bring our bodies back into balance. The body doesn't like extremes. It doesn't want you to get to that limit - because that's an extreme and because that's uncomfortable.

But if you want to progress to levels that are 'impossible', you need to go to the extreme. Progress will not occur if you simply play it safe.

Now, I'm not talking about hurting yourself by attempting something stupid. Safety is always the top priority in exercise. Be smart and slowly progress to higher limits.

I'm not suggesting that you exercise until your body simply shuts down. I like all of you WAY too much to encourage death by workout.

But I am talking about getting to that point when you feel like there's nothing left. When your brain becomes a negative influence, chanting things like, "I can't do it!" and "I give up!" and "I absolutely have to stop". When your arms/legs are convulsing, your lungs hurt, your shirt is drenched, your mouth is dry, you are getting nauseous and lightheaded, and your energy is quickly draining as the seconds pass by.

Are you mentally tough enough to push a little bit harder?
To do one more rep?
To do the last 10 reps without stopping for a well-deserved break?
To lift 10 more pounds?
To run a little bit faster?

Exercise is a mind game, my friends.

If you really want to excel, you have to shut off your thoughts and push yourself.

You've got to get comfortable with being extremely uncomfortable.
(it's a temporary feeling - so at least you can be assured that comfort will eventually return) :)

But once you can get out of your own way, no one can stop you.
You'll go straight to the top, baby!

Anyone have an experience with getting to their limit?

Quotation of the Week

"Are you gonna text? Or are you gonna work out? You can't do both." - a regular at my gym

I heard one of the dedicated weightlifters in my gym say these exact words to his workout buddy last week. Brilliant.

I mean, I may not be giving you some profound quote from a well-known keynote speaker or a famous writer - but it sure is a wise statement!

Especially because there are way too many folks who waste a lot of time in the gym. They don't actively focus on the act of exercising. There's never any the connection between the mind and the muscles.

Seriously, people! Exercise is NOT the time to multi-task!

I'm a notorious multi-tasker - but I will NOT use my workout time to do anything else but kicking my own butt. Why? Because you won't get as much out of your exercises if you mindlessly rush through them while focusing on something else.

Like your phone.
Or the TV.
Or a magazine.
Or catching up on the latest gossip.

Ugh.
When it's time to workout, choose to workout. And leave everything else until after you finish. That way, you'll give everything you've got - every last bit of effort - into the activity.

As I'll cover next week... you can get your body to accomplish SO much more than your brain can even imagine. But you can't do that if you're not mentally present 100%.

I'll discuss that concept of searching for your limits in more depth next week.

But for now, go get in one more rockin' workout. Turn on some upbeat music and get ready to concentrate only on what your body is doing. Actively participate in your exercise session. Focus on doing the movement correctly... focus on form when it really starts to hurt... focus on getting just one more rep in...

And put your phone away.

Uh oh... a new fitness goal!

Okay, so I've officially started training for the CrossFit Games Southern California Regional Qualifier!

If you're unsure about what this "CrossFit" thing of which I speak...

It's a strength and conditioning program that includes all aspects of fitness. I'm talking cardiovascular endurance, strength, speed, power, stamina, flexibility, coordination, agility, accuracy, and balance. Each variable 'workout of the day' (WOD) covers a handful of these fitness domains - and in any given week, a person's entire level of fitness is challenged to the fullest degree.

So, it's through my beloved CrossFit gym - CrossFit 360 in Long Beach/Signal Hill - that I aspire to improve in every possible way that I can, physically. Basically, to become a nonstoppable animal!

Now, the Games...
The CrossFit Games test the 'best of the best' in all CrossFit gyms all over the world. The competition resembles the WODs that we complete every day. But they're more difficult. And the judges are extremely strict on your technique, form, and execution of these difficult exercises. AND - you have to be one of either 6 males or 6 females to qualify into the Games...

But I want to give it a try. Even with the frightening thought that I'll be surrounded by the most intimidating athletes out there... that every second counts... that I'm gonna have to endure some pretty nauseating workouts to bring myself up to the next level... I'm gonna train for the next three months and try give those other participants a run for their money.

Yep - it's time for another big fitness goal!



Last night, myself and 7 other brave, amazing people entered into a training program that will push us to our limits.

I know I'll go much farther with their support AND their ongoing hustle.

I'm excited.
I'm frightened.
I'm ready to work.
And I'm determined.

There's some stuff I gotta improve - and it won't be fun.
But if I want it bad enough...

I'll keep you guys posted!

Video Series - 10th installment

This week's pet peeve video talks about my frustration with those people who insist on doing 500+ crunches in the gym for their abdominal workout. Or even those who do a half hour of ab exercises every day. And what about the people that only attempt the easy, one-dimensional stomach exercises - and stay away from the butt-kickin', uber challenging stuff?

If you do this, do you have a six pack yet?
Do you have a fabulously flat stomach?

I'm willing to bet you don't.

I remember when Britney Spears was young and invincible - with a deliciously flat stomach. She would tell everyone about the 1,000 crunches she did each day, PLUS the hour of slow, steady cardio per day... and everyone started following her lead. She looks phenomenal - so she must be doing something right, huh?

It's funny how we like to follow what celebrities do for their workouts - even though they usually have speedy metabolisms, envious genetic makeups, plenty of money to spend on trainers and personal chefs, and unhealthy relationships with food/exercise.

We now know that the workout I just described is utter CRAP.
It won't produce any fat loss results for the average person.
It won't do anything for your stomach strength or appearance.

Watch the video to find out what kind of exercises actually benefit the stomach!

Shoes might be the enemy?!

Yesterday, I went over the design of weightlifting shoes and what we more basic weightlifters can take away from the purpose of these shoes.

And one major thing I eluded to in that discussion...

We need to feel the ground in order to be balanced and stable.

A padded, heavily cushioned shoe will not allow us that stability when we're performing upright exercises.

In fact, I found out that - the more padded a shoe is... the harder we strike the ground with our foot! In a similar manner, when gymnasts land on a soft "crash" mat, they also tend to land with more force. This is because - like I just mentioned - we need to feel the ground in order to get that balance. It's no wonder that we have to try harder to acquire a sensory feeling.

Our feet really do transmit information about the surface we're walking/standing on - in order to give us the ability to react and balance. That's why it's so hard to balance when you're on one of those air-filled castles you find at little kids' birthday parties. And that's why most of us are so wobbly when we put on platform shoes or 6" stilletos. We can't feel the ground, and therefore, we have an incredibly hard time reacting to the lack of proprioceptive messages from our trusty feet.

Because of this principle, we can see why walking barefoot gives us the best sense of stability and balance. PLUS, the thing we don't realize? That we've got plenty of natural "shock absorption" when barefoot. It's true! When we can feel the ground, we can sense the load on the muscles of our feet and naturally absorb the impact of each step we take.

So... in all actuality... those "shock-absorbing" shoes don't really absorb the shock of walking at all. They cause you walk more heavily. Shoes alter the way that you naturally walk. And we've known all along that this is true of high heels. When your heel is lifted, the mechanics of a woman's walk changes completely - that has been a hugely important topic in recent years. But, we have failed to realize that our expensive, cutting-edge sneakers may be causing more harm than good as well.

Get this.

One article I read mentioned: "North Americans have the most advanced shoes in the world, yet 90 percent of us still develop foot problems? We’ve long assumed this means we need better shoes. Maybe it means we don’t need shoes at all."

Shoes have been designed to help alleviate the perceived problems in the foot.

But studies always show that:
1) a bare foot is usually better at correcting foot problems,
2) corrective shoes cause more incidence of injuries like shin splints, knee pain, and IT band tightness, and
3) wearing shoes perpetuates the need for wearing shoes... meaning that the foot gets weak when wearing shoes, while walking/moving barefoot actually keeps the foot strong

So, maybe shoes don't need to alleviate these problems at all.

What can we take away from all of this?
Especially b/c we can't just stop wearing shoes...

Well, shoes are meant to be protective - not corrective.

They are meant to save the feet from debris, sharp objects, and extreme temperatures. Protection!

Unless a person has a specific foot pathology, their shoes should not be attempting to correct possible deficiencies.

The shoes should fit the function - the purpose - that they're being used for...

• In tennis, shoes should have extra support for lateral movements.
• In weightlifting, shoes should be snug and hard-soled.
• In running/walking, shoes should be light and should peform the way a foot performs - by bending at the point where the base of the toes meet the foot.
  

And on and on.

A couple other pointers:

1. Be barefoot as often as possible
2. When wearing shoes that are harmful to your feet (high heels, for instance!), soon afterwards, try to return to supportive footwear, footwear that mimics being barefoot, or actual bare feet.
3. Purchase shoes for function, NOT just fashion.
4. Stay away from the ultra padded shoes and the gel insoles (unless instructed by a trustworthy fitness professional)
5. Like I mentioned above, compile an arsenal of shoes that can be used for different purposes.
   

Taking these steps to remove our reliance on shoes might actually save a lot of us from future problems. Or even fix those current foot and lower leg problems!

Chew on that, my friends!

Are you lifting in the right shoes?

A friend of mine recently scolded me about my lack of knowledge in the area of proper weightlifting footwear.

So, after recovering from the embarrassment of being a fitness expert with a gaping hole in my expertise (!), I immediately began to research information about weightlifting shoes, as well as all other types of athletic footwear.

Because - if there's something that the pursuit for two Masters degrees has taught me... it's the ability to research effectively. And to continually build upon the basis of knowledge that I do have.

********************************
Okay, here's what I learned.

In the more extreme weightlifting sports of Powerlifting and Olympic Lifting, specialized shoes have evolved over the years. Especially as lifting technique has improved and has allowed more weight to be moved by athletes.

The weightlifting shoe needs to
1) help the lifter remain stable under heavy weights,
2) create a reproducible lifting surface each time a lift is attempted, and
3) allow unrestricted ankle movement.

Because of these requirements, the weightlifting shoe has:

• a noncompressible sole and a snug fit - to ensure the reproducible, sturdy lifting surface, and to keep the shoe from moving
  
• a slightly raised heel - to help keep the heel down during deep squats, which will provide balance and stability under heavy loads (even though I believe that ankle and hip mobility corrective exercises will be more effective at getting that heel down!)
  
• an unrestricted ankle joint - because ankle support has been shown to meddle with lifting ability
  

Now, not all of us are powerlifters or Olympic lifters. The majority of people - especially those who read this blog - are simply involved in some form of basic weightlifting. And weightlifting shoes are not really necessary for the basic lifter.

But that doesn't mean this information isn't helpful to any lifter...
Let me explain.

When moving more than just your body weight during exercise, you need to develop good lifting technique... in order to stay safe in the gym. We're in agreement with that, right?

Well, you cannot develop proper lifting technique if you are unsturdy and unstable in your own shoes. And that's exactly what happens with a lot of fancy athletic shoes these days.

Many athletic shoes have been designed to provide tons of cushion to the foot... for "shock absorption" during running, and for "comfort" and "protection" during walking and other activities.

First of all, this type of shoe is not the best choice for weightlifting. The compressible surface "creates a new experience with virtually every exercise" (courtesty of lifting expert Mark Rippetoe). It's very difficult to teach yourself proper technique during an upright exercise when you can't feel the ground you're standing on!

Therefore, to ensure good exercise technique, you should avoid weight training with cushy, gel-filled, fancy shoes. The more basic designs, with a solid surface, provide a better choice.

Secondly... unstable surfaces, like stability balls, BOSU balls, balance discs, Indo boards, etc. are definitely useful as training tools. They are great for rehabilitation and specified athlete training. But they can be added or subtracted to a workout. Your shoes tend to stay on during the duration of your workout. As a constant variable to your training, they should NOT provide that temporary instability. Instead, your shoes should typically be flat-soled, supportive, and non-squishy :)

Lastly, I've found tons of research claiming that these cushiony shoes really aren't the best environment during running either!

I'll give you more on that topic tomorrow...
Juicy stuff!

Quotation of the Week

"Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think." -Martin Luther King, Jr.

With Martin Luther King, Jr's birthday coming up on Monday, I thought I'd pay the brilliant man my respects by posting one of his famous quotes...

And as you can see, it's a good one!

I am in strong agreement with the sentiment that most people are always searching for the easiest answers and the quickest, most convenient solutions.

In the world of health/disease, we can't seem to stop looking for the next best drug for our problems and issues. Doctors and other health professionals just don't seem to want to think critically about what might be causing these problems and issues - and how to best tend to the root cause. Instead of treating the annoying symptoms.

In the world of fitness/fat loss, we are surrounded by "NEW weight loss secrets", "incredible, magical fat loss supplements", easy exercise programs that require hardly any effort, surgical procedures like gastric bypass, lap band surgery, and liposuction... People want someone else to create something to fix their deteriorating bodies - instead of finding out why they've gotten to the point of deterioration, and learning what to do instead.

In a sluggish economy, we would rather accept our fate of economic strain, instead of taking the time to think about what we might be able to change in our lives to alleviate our situation. We'd rather blame others, feel bad about our lot in life, and lay around moping. Instead of using our brains to drum up a better plan.

As a society...

• We don't use our brains inside our little heads to question things that everyone else has simply accepted.
• We don't take the time to learn about things that interest us, things that concern us, things that bother us.
• We don't look at the challenges in our lives and think hard about what we can do to find high-quality solutions for those problems and to create better situations for ourselves.
• And, most importantly, even if we do question things, brainstorm great solutions, and research "stuff"... we DON'T take action.

Dr. King didn't say anything about taking action. But I will.

Because it's not easy to act. It's easy to sit. It's easy to stay far away from action and change.

Let's stop taking the easy road.
Let's stop looking for the most convenient answer to our problems.
Let's stop rushing through life and focusing on unimportant, trivial stuff.

Take the time to stop and think.
About what you're doing for your body.
About what you're feeding to your mind.
About how you can continually improve the quality of your life.

And then...
Stay off that easy road and ACT on your thoughts!

Have a great extended weekend!

A nutritional golden key

One of my biggest nutritional "rules" for healthy eating?

To eat your starchy carbs (oatmeal, rice, potatoes, pasta, bread, etc.) first thing in the morning and/or in the 2-3 hours after strenuous exercise.

Your body is more tolerant of carbs at those specific times. Plus, it's a good way to help control carb intake - since the typical North American diet is loaded with convenient, carb-y foods.

The people who follow this rule usually find a balance in their diets, as well as a physique to be proud of. They find a way to fit in their favorite foods. And by limiting the starchy carbs during certain times of the day, they end up fitting in other, nutrient-dense foods like veggies, fruits, proteins, and healthy fats. Yay!


So, instead of taking the road I described yesterday (eating whatever you want after exercise)... if you honestly need to "reward" yourself for the effort you put into a sweat session, I would much rather you adopt the habit of rewarding yourself with your favorite carbs. And don't forget the protein, too!


Let's develop a little healthier attitude about food, my friends.


There is a way to nourish your body AND enjoy your favorite tastes!

And it does involve carbs :)

But it also involves balance and moderation.

Who gives you the right?

Have you ever heard anyone utter this statement:
"I worked out so hard! I have the right to eat whatever I want."

Talk about false entitlement!

I've said before that highly competitive athletes and lean, active people can afford to slip up on their nutrition a little bit more. They're active enough - and their metabolisms are fast enough - to handle an occasional grub-fest on the "bad" foods.

But most people - especially the millions of people trying to improve their physiques - cannot afford to believe that exercise makes them exempt from healthy eating.

You can not exercise hard enough to make up for unhealthy food choices. Strenuous activity might delay the negative effects of horrendous eating - but it won't stop those effect from happening. Fatty, greasy, sugary, processed foods WILL affect your body in a negative way... there's no doubt about it. If you're young, maybe you won't see the error of your ways for a good, long while. But just wait.

If you, yourself, have come to believe that exercise magically erases bad nutrition... do me a favor. Fill up the bathtub with freezing cold water, dump 5 super-duper large bags of ice into the water, and dunk your head into the tub.

Wake UP!

Stop living in a make-believe world of denial.

Begin forming healthier habits NOW... because it only gets harder the longer you wait. If you're young, start being healthy before your body really begins reacting to your bad habits. If you're already a bit older, it's never too late to start.

We all need to get away from the mindset that we deserve to receive anything special simply because we worked hard.

Ask yourself this... do you deserve a life of lethargy, fatigue, pain, and disease?

I didn't think so.

Video Series - 9th installment (My thoughts on weight belts)

If you lift weights as a part of your exercise program, you may have seen a few people donning weight belts during their workouts.

And if you're a more advanced lifter, and you've progressed to some relatively heavy lifting, you may have considered using a weight belt for the heavier, more complicated lifts. OR, you may have already begun to use one.

Well, unfortunately, I don't agree with the argument for weight belts.

You can find out why in my next pet peeve video!




And if you already wear a weight belt, let me give you some quick advice on how to effectively wean yourself off of that practice...

1. Before even beginning to lift, practice creating a vacuum in your stomach to activate those deep abdominal muscles. First take a deep breath, then pull the belly button inward while holding that breath. Work on holding this contraction - to teach the brain how to recruit those inner muscles.

2. Begin to focus on that same sensation during EVERY SINGLE EXERCISE. Even the upper body movements. Practice on bodyweight exercises and less complicated movements first.

3. Attempt the heavy lifts without a weight belt... but make sure you drop the weight significantly at first. Prove to yourself that you can do the movement correctly with just your "internal weight belt", then slowly progress back up to heavier weights.


Practice all three of these steps, conscientiously focusing on abdominal involvement and proper form, and you will successfully get yourself away from weight belt use without injury.
Good Luck!

Sweet idleness...

You know what I did over the weekend?

I slept.

A LOT.

I took the weekend off from workouts.
I let my body recover after pushing myself all week.

I did a little bit of work - but I did a lot of selfish stuff.
Like surfing the internet for relaxing, non work-related stuff, playing board games, watching movies, and sitting around in the sun with my dog, my husband, and my good friends.
I let my mind rest after focusing on work all week.


Do you "play hooky" from your responsibilities like that?

Even though you've heard that your body and mind need rest...
Do you really allow yourself to be lazy, selfish, and indulgent?

Yes, some of you out there already have the lazy thing down. That's true.

But there are huge groups of people that work hard, exercise hard, and attend to all their family/work/life responsibilities - like good adults "should". But they don't take breaks from work and responsibility.

That habit will age you like no other.

I always preach balance in life.
Well, if we work hard, don't we need some solid rest to balance out the equation?
To stay young and energetic, don't we need to spend some time being lazy, silly, or spontaneous... not just responsible?

Forget about the responsibilities sometimes!
Take a break!
Rest.
Recover.
Renew.

And you'll have so much energy and vitality for when the work and responsibility calls you back into action. Like today! I'm ready to get back into the action!

Quotation of the Week

"Chaos is inherent in all compounded things. Strive on with diligence." -Buddha

Life is messy.

Plans never go the way we want them to.

New problems and issues and challenges crop up all the time.

We control what we can, but EVERYTHING else is completely out of our control.

Too many variables constitute what occurs to us and around us each and every day. And those excess variables really do create an inherently chaotic environment.

How do we find success and satisfaction in any of our life endeavors in that kind of disorder? How do we create balance in our lives, develop a solid level of health and fitness, discover substantial fulfillment and well-being, AND reach our endless, lifelong goals when we're surrounded by uncontrollable chaos??

We accept it.

We deal with it.

We plan and strategize. We strive to succeed. Then we adapt to the changes that need to be made as everything changes around us.

Change is good. Chaos is great. Excuses are unacceptable.

Thrive in the chaos around you - accept it. And don't hesitate to create the healthy, happy life you deserve.

One foot in front of the other...

I have a client who was recently describing her struggles with taking her diet to the next level.

She's been wanting to become a full-fledged vegan (no animal products whatsoever) - but in her efforts to be the perfect vegan, she would ultimately make some nutritional mistakes, get frustrated at her inability to follow the "rules", and simply settle for ordering a pizza.

I've heard the same stories from so many others - vegan, vegetarian, and meat-eaters alike... the quest for perfection in their diets eventually leads to an ultimate destruction in those diets altogether.

The problem w/ expecting perfection?

It's impossible.

I mean, nothing is impossible... but you have to expect some room for human error when we're talking about food and eating habits.

So, perfection is unhealthy and unrealistic.


Now, you can achieve an ideal diet, close to perfection.
How?
Consistent, slow progression.

If my client slowly changes little details about her diet, AND if she keeps making those changes over an extended period of time, she will easily reach her goal of becoming a healthy vegan.

When I was prepping for my figure competition, I also took small, baby steps so that my diet never drastically changed all at once. And it never felt like I was being deprived.

I have every single one of my clients follow the same pattern in their workouts. They start with a movement that is challenging, yet doable... and they improve upon it. Then, I give them a more difficult exercise in next month's workouts. Then, without realizing it, my clients are lifting large weights, or doing full pushups, or performing an exercise with no more pain.

Consistent, slow progression.

When you're changing your lifestyle, and that change is a bit uncomfortable, the only way to ensure success is to take small bites. That way, the discomfort is hardly noticeable. And by the end of 2009, you'll be totally committed to a change that you never thought possible.

So, don't immediately strive for perfection like my client has unsuccessfully done in the past.

Just strive to take one step...

Next week, you can take another :)

Video Series - 8th installment

I'm serious, people.

I know I said it already on Monday.

Stop doing long, slow bouts of cardio.

If you're doing the cardio in order to train for a marathon, well then you have my okay.

But if you are doing endless cardio to lose fat...

YOU'RE WASTING YOUR TIME!

I'm serious.

The pointless fad has to stop.

It's run its course.

There are so many ways you could better use your time.

Watch the video below to hear more about useless cardio (and how you've been brainwashed into believing that it's the best way to lose fat).

Storytime

So, late last week, I returned from a fabulous road trip up the coast of California w/ my hubby and brother-in-law.

I thought I would post some photos and some stories from our adventure, just for kicks.

*************************************
Part 1 of the trip... camping in Big Sur.

It was frickin' cold at night! But we were prepared.

Now, most of you don't know, but my husband and I will soon be heading on a year-long trip around Europe and its surrounding areas. We will be leaving in September of this year... AND, lucky for you, we'll be posting about our adventures throughout the entire trip.

I specifically plan on discovering how capable I am at keeping up an exercise program while living on the road (and in a camper van for a couple months while my husband surfs the coast of Ireland...). Plus, I'll be attempting to keep up a healthy eating schedule while exploring different countries and different cultures.

Last week's road trip was a sort of dress rehearsal for that upcoming extended road trip. Of course, I'm a little scared about packing for the bigger trip...

Anyway, in these photos, JD and I are eating our egg scrambles, which we cooked over the campfire.





*************************************
And, besides some of the outdoor bodyweight workouts I accomplished, there was hiking galore!
Here are a few of my favorite shots from our many breathtaking hikes.











*************************************
Part 2 of the trip... Santa Cruz.
Without all the students in town from UC Santa Cruz, we ran into alot of tourists, aging hippies, and bums. Pretty interesting town. Got some good hiking in here as well, I was able to workout at the local Crossfit, but unfortunately, the waves were not in JD's favor. We'll have to head back up to the original "surf city" some other time for that!


I think I was a monkey in another life!


Me and part of the crew at CrossFit Santa Cruz.
Thanks for letting me join in, guys!

*************************************
Part 3 of the trip... San Fran!!
I didn't have time to go to Cross Fit San Francisco, but I did work out with Jenn Pattee of Basic Training San Francisco on New Year's Eve. Thanks for the butt-kicking, Jenn! And thanks to our hosts, Natalie and Craig, for letting us crash on their floor, and for taking us to some of the most amazing restaurants and cafes during our short visit.

We walked A LOT in this beautiful city... and met up w/ some our close friends from Chicago. Amazing!








All in all, it was a perfect break from the everyday stuff. We had an eclectic mix of experiences, a good amount of activity, a bit of rest, and lots of yummy food.

My battery has been recharged, and I'm ready to motivate you all in 2009!

Here we go again...

It's already happening.

I've gotten back from vacation, headed into the gym to get the new year started, and...

ALL the cardio machines are filled.

It's like people have large bundles of guilt that they're dragging behind them - and they're jumping on the cardio machines to shake off the guilt.

Only problem is... all these people have chosen the wrong tool! Slow, long-distance jaunts on the treadmill, elliptical, bike, stairmaster... they are worthless for fat loss and guilt removal. WORTHLESS!

Honestly - we need to get away from this wasteful practice of doing "cardio" for fat loss. It doesn't work! If you get on a piece of equipment in order to whip yourself into shape, you better work HARD and you better not be on that equipment for more than 20 minutes. Quick and intense... that's the way to jumpstart your metabolism and to get results.

Otherwise, you're wasting your time.

And if you don't believe me - go ahead and keep spending countless hours on the elliptical. Keep wondering why your body continues to remain the same even after all that quality time with the stairmaster. Keep being dissatisfied with your body, even though you go to the gym every day.

Or... try something different this time. Follow the patterns of those who are actually successful at transforming themselves - and staying there! Do intense, small-bouts of cardio (like intervals), get in some intense strength training exercises, do something that makes you sweat and drool!

I'll just keep repeating these sentiments until, one January, I don't see all those bodies on the cardio machines, puttering along at a mundane pace.

Ah, what a fantasy to look forward to...

Quotation of the Week

"Most folks are about as happy as they make their minds up to be." - Abraham Lincoln

It's the second day of 2009.
And I know many people are enjoying some happy thoughts today, simply because it's Friday.

But, come Monday, will these folks still be smiling joyfully, ready to tackle the new year?

Fortunately, this time of year brings about a lot of motivation, inspiration, and hope. Most of us have clear visions toward a desirable end result. Or, we've simply recharged the batteries and are ready to dive back into life and all its challenges. Either way, happiness is pretty abundant as we turn the calendar to January.

But, as you know, time goes by and motivation wanes.
Weeks pass by and negativity sets in.
Frustration takes hold and people give up.
Happiness disappears.

My thoughts on why happiness disappears?

Because we are dissatisfied with ourselves and our situations.
We become afraid to take the next big step - OR we honestly believe we are gonna fail at the next big step... so we remain stagnant and therefore, dissatisfied.

And when we are dissatisfied and unhappy, we focus on everything else that's not the way we'd like it to be.

My thoughts on how to remain happy?

1) Don't worry so much about what's going on in the world or in others' lives. You can be concerned, but don't spend time worrying. That stuff doesn't affect you. Just because the economy is slow doesn't mean you have to suffer. Just because there are crimes being committed all around the world and natural disasters taking place... doesn't mean you have to watch every single moment of news coverage. You can't control that stuff. Stop letting it control you! In the words of Rihanna - just live your life! Just focus on that.

2) Take a leap of faith. Do the preliminary research to make sure you understand what to expect when you leap... then just take a chance and do something you're afraid of! Don't hold back on those business ideas, exercise challenges, nutritional quests, or gigantic dreams just because you might fail. Failure very well might happen. Do it anyway.

3) Do something that makes you uncomfortable each and every week. Stop living in your comfort zone! We only really grow and change and progress when we're trying new things. So, strive for a little discomfort every week. If you don't, you'll soon be dissatisfied and unhappy...

Seriously, folks...
Take the time to surprise yourself at the things you can accomplish. Because it's those little surprises and those little moments of pride that will make you happy. Don't rely on the outside stuff to make you happy. Ignore that stuff and do what good ole' Abe Lincoln said... make your mind up, and be happy.

Happy New Year!!

Calling all locals!!

Are you in the Southern California area?
Do you enjoy fitness challenges?

Because it's 2009, and I'm ready!...

I have been and will continue to be searching for fun, physical challenges in the Southern California area. I will be organizing big groups of friends and clients to go to these challenges with me. The few we did last year were amazing. I'm hooked.

If you are in the SoCal area, and you want to be involved, I invite you to join us. I encourage you to become a part of my happy group. We will always have a plethora of different fitness abilities participating - so there are no excuses!

Get ready to hear the updates. They'll be coming soon.

And get ready to join in. If you dare...
If you're game, send me a quick email at kim@deliberatemovement.com

Now, if you are NOT in the local area, well I suggest you find some challenges of your own. Why not?!

It's 2009 today, and I'm ready.
Are you?

Happy New Year!